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Happy St. Patrick’s Day from Nutripol! Although originally intended to celebrate the Irish saint and his dedication to the Christian faith, this holiday is more associated with extravagant costumes, themed parties, and an abundance of beer. But it wouldn't be St. Patrick’s Day without the annual release of the Shamrock Shake® -- a colorful treat with a massive caloric price tag.

For others like me who have also committed the sin of never trying a Shamrock Shake® from McDonald’s, fear not. This seasonal beverage has a cult following that rivals Wawa’s (I can confirm that this is the best gas station-convenience store in the game) with plenty of anecdotes and online reviews to describe it for us. At its core, it’s a fluorescent green milkshake with “a hint of fresh mint toothpaste flavor” complete with a dollop of whipped cream on top. It’s a bit of a mystery to me why something that resembles toothpaste is revered so highly among those who love it, but nonetheless, let’s get into the Think About It!

The milkshake is made up of only three main ingredients: Vanilla reduced fat ice cream, “Shamrock Shake syrup,” and topped with whipped light cream. The use of low-fat dairy options may be an attempt to limit the calories per serving, but one medium shake still contains16 grams of fat, most of which is saturated. A more detailed article on the nuances of saturated vs. unsaturated fat is forthcoming, but the bottom line is that saturated fat is linked to higher incidences of cardiovascular disease, hypertension, and obesity. The FDA recommends no more than 20 grams of saturated fat per day -- and one Shamrock Shake® has 10 grams.

With this being said, the amount of fat is not the main antagonist in this story. That accolade belongs to sugar -- one medium shake has78 grams of sugar. A few of these can be attributed to the lactose found in dairy products, but the vast majority is added sugar from the “Shamrock Shake syrup.” The FDA recommends that individuals consume less than 50 grams of added sugar in an entire day, yet some of the “Shamrock Shake syrup’s” most abundant ingredients include high fructose corn syrup, corn syrup, and sugar.​The mere volume of these shakes makes it easy to see why one medium drink has560 calories (nearly 25% of the FDA-recommended daily value). Perhaps more ominously, the McDonald’s website has suggested pairing the Shamrock Shake® with some other high-calorie, nutrient-poor foods -- the Big Mac® , Quarter Pounder®, Chicken McNuggets®, and World Famous Fries®. Adding any of these items has the potential to skyrocket the calorie count well into the quadruple digits, as well as massively overshoot the FDA’s guidance for total fat and saturated fat consumption. As you may imagine, this is less than ideal from a nutrition standpoint.

How to Think About It:

Downsize - Order a Small:

The Shamrock Shake® is obviously a fun holiday-themed treat, and it would be a sad day if anybody banned other individuals from enjoying it. However, the nutritional value is slim-to-none, and these contain an alarming amount of sugar and calories for something that should be enjoyed on occasion. As with other desserts, the best way to partake in the fun without stressing your body is to downsize! A small has460 calories and 13 grams of fat, although it still contains 63 grams of sugar. If it really does taste like toothpaste as some have suggested, is it really worth it? Can you split it with a friend (or two)?

Skip the combo:

Fast food restaurants are beyond convenient for many people, and it can be tempting to order a full meal there for the sake of time and money. But it is incredibly difficult to obtain key vitamins and minerals from fast food restaurants, and it is equally as challenging to avoid consuming excessive amounts of added sugar, saturated fat, and unnecessary calories. One of the best ways to enjoy sugar-laden treats like the Shamrock Shake® is to balance it with fiber and protein -- not exactly the words I would use to describe items like the Big Mac®. Grab a shake and then eat the rest of your dinner at home! Your body will thank you!

​Disclaimer: I am not a licensed nutritionist nor a registered dietician. The opinions expressed in this article are my own, and each individual is ultimately responsible for his/her dietary and nutrition practices. Please consult a physician before starting a new dietary program.​​